howtosupplement
Deficiency

Manganese

Essential trace mineral for antioxidant enzymes and connective tissue, mainly relevant for adults with unusually low intake.

Manganese

Manganese

34
score
C
evidence
Caution
risk
Quick Take

Skip unless your diet is very limited or a clinician suspects deficiency—extra manganese adds little and can accumulate.

Manganese is an essential trace mineral found in whole grains, nuts, legumes, tea, and shellfish. It acts as a cofactor for enzymes involved in mitochondrial antioxidant defense, carbohydrate metabolism, and the formation of cartilage and connective tissue. The clearest use of supplementation is correcting rare low-manganese states; weaker human data suggest possible benefits for bone/connective tissue and glucose handling when intake is low. Adults with highly restricted diets or clinician-confirmed low status are most likely to benefit.

Proven Benefits

01
Corrects low manganese status
02
May support bone/connective tissue
03
May lower oxidative stress
04
May support glucose control
05
May improve deficiency dermatitis

Protocol

Amount
1-2 mg
Frequency
Once daily
When
With a meal; separate by 2+ hours from iron or high-dose calcium.

Onset Time

2-8 weeks for low intake; longer for skeletal effects

Who Should Consider

Adults with very restricted diets low in nuts, legumes, and
People with clinician-suspected manganese deficiency
Long-term tube-feeding or parenteral-nutrition users under m

Food Sources

  • Mussels (~5-6 mg per 85 g)
  • Pecans (~1.1 mg per 28 g)
  • Brown rice (~1.1 mg per cup cooked)
  • Oats (~1.0 mg per cup cooked)
  • Chickpeas (~1.0 mg per cup cooked)
  • Spinach (~0.8 mg per 1/2 cup cooked)

How It Works

Manganese enables several enzymes. It forms part of mitochondrial manganese superoxide dismutase (MnSOD), which neutralizes reactive oxygen species, and it supports enzymes involved in cartilage/proteoglycan formation and carbohydrate metabolism.

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